Up until now you've probably been training for size and strength gains as most trainers do during the cold season. It's time for your training program to do a 180 and get back to an old school method of training that has been proven to produce results – Total Body Training.

To get the most out of total body training you're going to have to work. The workouts may be short, the sets and reps will be limited and you'll have a long time to recover between training sessions, but this is no “walk in the park” training program. Compound and single-joint exercises are the name of the game. Here's the list:

Compound Movements

Single-Joint Movements

Ground Rules

1. Each week you will train three days and rest four days with a minimum of 48 hours to recover between workouts
2. Every major muscle group must be trained three times each week
3. Intensity level must be high to keep the training session as short as possible
4. Increase the load every week
5. No two workouts should ever be the same
6. Each workout must consist of four compound movements and two single-joint movements

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How It's Done

Each training session will consist of four compound movements and two single-joint movements that you will choose from the list. Make sure to change up the exercises from workout to workout so that no two days are ever exactly the same. This program is designed to contain three training sessions within a seven-day time frame. Each workout has a designated number of sets and reps per exercise to be performed each time:

The exact same sets and reps scheme will be repeated each week for eight weeks, and each week you should be increasing the load being lifted by 1-2 percent. Rest times between sets should not exceed 90 seconds. Below is an example of how the workouts are structured.

Workout 1 – Sets: 3 – Reps: 5

Supplements

To get the most out of this eight-week total body training program your muscles need to replenish what they've lost, and that means supplements. Creatine and protein have been used for many years by bodybuilders and hardcore trainers to accelerate recovery and rebuild muscle tissue. Team MuscleTech™ uses these proven musclebuilding compounds as the base for their ultimate hardcore musclebuilding stack – Cell-Tech™ Hardcore and Nitro-Tech^® Hardcore. Cell-Tech Hardcore is an advanced creatine musclebuilder, and Nitro-Tech Hardcore is a powerful whey protein formula. Though both are great for building muscle and strength when taken on their own, stacking these incredible supplements can help you achieve muscle gains beyond your wildest dreams. Cell-Tech Hardcore and Nitro-Tech Hardcore come together to form an unstoppable hardcore stack!

There it is – the total body eight-week training program. When performed according to the parameters outlined above, your body will make a drastic transformation while leaving you an ample amount of free time to recover.